Version 4!
Train your full body strength and agility with this ladder-based workout.
Access, complete, and track this workout in our training app or with our downloadable Pdf.
This athletic workout blends dumbbell strength training with agility ladder drills to develop athletic coordination, proper foot contact, and overall strength & conditioning. You’ll rotate between strength & agility ladder footwork patterns for a full-body workout.
If your ladder has fewer rungs than the 16-rung standard, just double the reps to match.
This workout can be done at home, outdoors, or in the gym with minimal equipment.
Ideal for:
- Athletes wanting a simple & effective general strength & athletic workout
- Former athletes wanting to feel athletic again
- Anyone looking for a fun, different, and challenging workout
All you need are dumbbells and an agility ladder, making it easy to set up and even more enjoyable to do with a friend.
Focus: Full Body Strength & Athletic Conditioning
Workout Duration: ~40mins
Workouts: 1
Level: Intermediate-Advance
App Access Options:
- One-Time Purchase: 1-week app access
- Workout Library Membership: 4-weeks app access
Equipment Needed: Dumbbells, Kettlebell, Agility Ladder (the one we use has 16 slots)
Agility Ladder
Dumbbells
Kettlebells
